Runners: Pre & Post Stretches for the KNEE!!!

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MSxJENNY
MSxJENNY Posts: 106 Member
in Fitness and Exercise
I run 4 miles usually 5 times a week & my knees bug the crap out of me for the first few minutes!! Maybe I should stretch for 5 mins but I don't. Usually I only kick a lot before a run & reach down my toes. Tell me what you guys do before & after a run please!!

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  • bahacca
    bahacca Posts: 878 Member
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    Is it the knee cap area or the backs of the knees that are bothering you those first few minutes? If it is the kneecap, odds are your quads are tight-so stretch the quads. If it is the back of the knee, stretch the calf muscles and the hamstrings.
  • sharfisher
    sharfisher Posts: 48 Member
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    I'm having some of that right now too. I just kick a lot too :) ie. leg swings. Our running club coach has 80 leg swings she 'makes' us do before speed workouts, 4x10 each leg while holding onto a fence or pole. Front to back, side to side, and figure 8s (lateral) both directions. So: dynamic stretching before (or 2-3 minutes into) the run. I'm usually pretty good at stretching after my long runs but still this knee thing is creeping in. But not getting worse.
  • MSxJENNY
    MSxJENNY Posts: 106 Member
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    Thank you!! I will look up stretches for those muscles
  • WCSU1987
    WCSU1987 Posts: 15
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    Could be shoes? I do get the crack in the knees if I don't extend and flex them before a run. Except have some unusual habits before a run: take a hot shower or clean the house so I am moving before a run.

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